7/5/11

Staying Hydrated

I found this drink super refreshing after my 84 mile bike + 3 mile (2.3 solo miles + .8 Campy mile) run on Sunday (preceding my whey protein milk, yogurt and fruit smoothie topped with cereal). I filled a glass with crushed ice and water and added a squirt of lime juice as well as watermelon, blueberries and strawberries. It was perfect after my workout and I used it to help cool myself as I stretched out my hips in my backyard on my yoga mat. I think we would all agree that it's getting warm outside....more like it's really HOT and HUMID! My latest article from Irongirl.com could not have come at a more appropriate time. July is super hot for most of us around the US and we still have to see what August will bring for us active individuals. I am always excited to share my articles with my blog readers and for the first time...I could not be more excited to see the "RD" behind my name. Three years and a lot of hard work, time and money....those two letters are even more beautiful than I ever imagined. :)

"Marni was recently eligible to take the Registration Exam for Dietitians, after meeting specific educational eligibility requirements by the Commission of Dietetic Registration. It is with great excitement that we can share that Marni (aka Iron Girl "nutritionist") is officially a Registered Dietitian after recently passing the Registration Exam. RD's are protected by law to provide nutrition information in order to assess, diagnose and treat medical conditions. Dietitians must practice in accordance to the ADA (American Dietetic Association) Code of Ethics, abiding by a set of standards and laws that protect the public."

Staying HydratedDepending on where you live, it is likely that a summer triathlon or running event will bring hot and humid race day conditions. If you are training for an upcoming Iron Girl event, you are likely aware of the importance of staying hydrated both during training/racing and on an every-day basis.

While a sweaty body may make you feel uncomfortable, it is important that you embrace your summer "glow," especially during exercise. When there is an increase in outdoor temperature and your body is active, you can thank the hypothalamus (in the brain) for responding quickly. Sweating is the result of an increase in core body temperature, resulting when the heart quickly pumps blood away from organs and to the skin for cooling. While low humidity (as well as a breeze or windy day) will encourage water to easily evaporate from the skin, you will likely notice a challenge to feel cool when you are sweating in high humidity.

Based on the duration and intensity of your workout, as well as environmental conditions, it is important to replace lost fluids at periodic intervals throughout the duration of activity. Significant loss in fluids will lead to a drop in blood volume, causing a gradual increase in heart rate and an unwelcomed decrease in performance.

No matter the caliber of athlete, adequate fluid intake is critical to your daily health. While there are numerous guidelines as to how much water to drink on a daily basis (ex. 8x8 cups a day according to MayoClinic.com and 9-13 cups a day for women and men, respectively, according to the Institute of Medicine), most professionals will recommend letting thirst be your guide.

Here at Iron Girl, we have a healthy relationship with food. Although there are no "bad or off-limit" foods, there are certainly foods that we want to emphasize and de-emphasize, when it comes to performance gains and improving health. On the topic of beverages targeted to athletes and fitness enthusiasts, many sport and health manufactures use engaging words, gimmicks, sneaky labeling and creative advertising to steer you to the product that is "better than the rest". Even though the current hype involves coconut water, zero-calorie sport drinks, energy drinks, cola, V8 and flavored water as "alternative" sport drinks, nothing beats a refreshing, ice cold water to really quench your thirst.

The cheapest and most effective beverage for your athletic lifestyle is none other than water. Because hydration, just like sleep, diet and body composition, is different from one individual to the next, keep your hydration strategy simple as you find what works for you and your current fitness routine.

RECOMMENDATIONS:

Aim to drink a glass of water at each meal, as well as sipping on a bottle of water (16-24 ounces) between meals. Within the two hours prior to exercise, pre-hydrate with approximately two cups of water (16 ounces) in order to hydrate your cells. If your workout is less than an hour, sip on a bottle of water throughout the duration of exercise in order to help replace fluids that are lost during sweating. For workouts around one to two hours, pass on the processed high-fructose corn syrup, sodium-rich or energy drinks and choose a sport drink (from a reputable company) that contains around 90-120 calories per serving (per 20-24 ounces of water) in order to offset fatigue. Most sport drinks will provide sodium and potassium to cover your basic electrolyte needs. However, search around and compare products, as the most advantageous sport drinks will provide a full panel of electrolytes (ex. sodium, potassium, calcium, magnesium, chloride) to keep you hydrated, regulate blood pH and control proper nerve and muscle function. After exercise, how about a 2-for-1? Repair damaged tissues and re-hydrate with eight ounces of your favorite calcium-rich, low fat milk.

Marni Sumbal, MS, RD Marni is a Registered Dietitian and holds a Master of Science in Exercise Physiology. She is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. Marni is a Level-1 USAT Coach, a 4x Ironman finisher and is an Oakley Women ambassador. Marni is currently training for the 2011 Ironman World Championship. Marni enjoys public speaking and writing, and she has several published articles in Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes monthly to IronGirl.com and Beginnertriathlete.com. Any questions, Email trimarnicoaching@gmail.com or visit trimarni.blogspot.com

IM Choo '18

IM Austria '16

IM Kona '15

IMWI '14

IM Austria '14

IM Kona '13

IM Lake Placid '13

Kona '11

IMWI '10

IMKY 09

Kona 07

IMFL 06

Boston Marathon 06

My First Triathlon!

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Welcome to Trimarni!

The Trimarni mission is to help athletes reach performance goals without compromising health.
Marni has a great understanding of physiology of the human body during exercise and how food affects a body in motion.
She focuses her time helping triathletes and runners learn how to maximize fitness while keeping the body in good health. Marni is well educated in the areas of sport nutrition (for training and racing) and triathlon coaching, exercise physiology and strength training, for athletes of all fitness levels. She specializes in endurance training and sport nutrition, with a great understanding of the metabolic, immune and hormonal stress that occurs when training for a long distance event. Behind every great athlete is a well planned diet - she also helps athletes create great daily nutrition habits to support consistent training.
Marni is passionate about helping athletes train smarter in order to reach performance, body composition and health goals faster.
Karel is an experienced RETUL bike fitter and bike mechanic and is extremely knowledgeable when it comes to all things bikes and cycling.
Marni and Karel coach a team of triathletes alongside providing services to triathletes, cyclists and runners.

About us

Marni holds a Master of Science in Exercise Physiology and she is a Board Certified Sport Dietitian who specializes in coaching and sport nutrition for endurance athletes. Marni is passionate about helping athletes of all levels learn how to fuel and eat to maximize performance, while keeping the body in good health. She is a 12x Ironman finisher including 4 Ironman World Championship finishes and the recent 2017 IM CHOO Amateur Female Champion. In, 2015, Karel and Marni both competed in the 2015 IM World Championship in Kona, Hawaii. Marni holds an Ironman PR of 10:06 (2016 Ironman Austria), where she had the fastest overall female swim time (57.06) and placed 2nd AG (30-34), finishing fastest American amateur female and 4th amateur female (10th overall female). Marni is a well-known writer and contributes frequently to Ironman, Triathlete Mag, USAT and can be found quoted in other publications like Runner's World, Shape, Women's Running, Fitness and Men's Health. Marni is enjoys public speaking and working one-on-one with athletes at camps and clinics. Marni is a long-time lacto-ovo vegetarian (since the age of 10) as she loves animals.

Karel is an accomplished Cat 1 cyclist turned Ironman triathlete. He was the former general manager of the Trek Bicycle store in Jacksonville, FL and now works at Trimarni Coaching and Nutrition as a coach and RETUL bike fit expert. Karel has successfully completed 9 Ironman distance triathlons and has qualified for the Ironman World Championship four times (IMWI '14, IMMT '16, IM Placid '17 and IM Choo '17). He holds an Ironman PR of 9:13 (2016 IM Austria) and at 2016 Ironman Mont Tremblant, he clocked the fastest amateur male run split (3:08) of the day.

When Marni and Karel are not working, they can be found cooking/eating, exploring Greenville, SC or spending time with their four-legged furry child Campy.